1 SET FOR QUALITY…
5 Front Squats
5 TTB
5 Thrusters
Into…
1 SET FOR QUALITY…
5 Front Squats
5 C2B or BMU
5 Thrusters
Into…
DEMO OF COMPLEX (w/ light or moderate weight)
1 DL + 1 Clean + 1 Hang Power Clean + 1 Jerk
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters
Time cap: 15 min
1 deadlift
1 clean
1 hang clean
1 push press
Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.
Time cap: 7 min
